Workout Tips

Double Your Workout Gains With Two-A-Day Training Sessions

This program pushes your muscles to the limit and speeds growth at a breakneck pace. Can you handle it?

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Day 3: Hamstring & Back Workouts

Upper Back

1. Meadows Row

Sets: 3 Reps: 8

Wedge a barbell in the corner of a room and load one sleeve with small plates. Stand with one leg in front of the other and bend over at the hips to grab the end of the bar with an overhand grip. Row the bar to your side.

2. Dumbbell Pullover

Sets: 3 Reps: 12

Lie back on a bench holding a dumbbell with both hands. Press up, locking your arms, until the weight is above your face, then lower it behind your head with arms nearly straight until you feel a stretch in your lats.

3. Medium Grip Pullup

Sets: 3 Reps: 12

4. Stretcher

Sets: 3 Reps: 10

Attach a v-grip handle to the pulley of a lat-pulldown station. Place one foot on the seat with your leg straight. Allow the weight to pull your arms straight over your head and stretch your lats. Now lean back and pull the handle to your sternum.

5. Barbell Shrug

Sets: 2 Reps: 15

Hold the top position for three seconds on each rep.

Hamstrings/Lower Back

1. Seated Leg Curl

Sets: 3 Reps: 15

Perform these as a warmup. Do not go heavy or to failure.

2. Stiff-leg Deadlift

Sets: 4 Reps: 15, 12, 9, 6

Keep a slight bend in your knees. Come up only three quarters of the way from the bottom on each rep.

3. Deficit Deadlift

Sets: 5 Reps: 5

Stack some plates on the floor or stand on a block or step so that you’re about six inches above the floor. Perform the deadlift from this elevation. Choose a weight that lets you perform every rep explosively.

4. Reverse Hyperextension

Sets: 3 Reps: 12

Set an adjustable bench to an incline and lie down on it facing the seat (so your legs hang off the head of the bench). Squeeze your glutes and raise your legs up until they’re in line with your body.

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